BINDER – "Swimming course"
More swimming fun with the right technique
Swimming offers many health benefits: It strengthens the cardiovascular system, trains many muscle groups, improves breathing, facilitates healthy weight loss and relieves stress. The buoyancy of the water also provides relief for the joints and enables faster movement. This makes swimming particularly suitable for people who are overweight, pregnant women and people suffering from back pain or joint problems. At the same time, swimming requires you to actively work against the water pressure so that your whole body is trained gently yet effectively.

The Breaststroke
Classic breaststroke is popular, quickly learned and yet often performed incorrectly. The main drive for this technique comes from the legs, and in which a somewhat “slouched” posture is unfavourable: your legs can slow you down if you don’t lie straight or streamlined in the water. And if you keep your head above water all the time, you risk neck or back tension. It is far healthier to immerse yourself after each arm pull and exhale underwater.
- To do this, move your arms slightly outwards (not too far) and then back towards your body, raising your head and taking a breath.
- Move your head underwater and exhale for a long time while pushing your arms forwards and gliding.
- Only then perform the kick. It is important to remember here not to make any expansive movements, as they put strain on your hips and knees. Instead, pull your heels towards your bottom and turn your feet slightly outwards.
- Emerge from the water with the arm movement described at the beginning.
The current generated by BINDER turbines supports a straight posture in the water, because it not only reaches up to the swimmer, but supports the body completely. The discharge angle of the turbine can be individually adjusted to suit the swimmer.
The crawl is the fastest and most effective swimming technique, and it also burns the most calories. Here, it is mainly the arms that work, while the legs stabilise the body position in the water – ideal for people with hip or knee problems. Various muscle groups are trained in this way, including arms, shoulders, torso and back. For the untrained, the crawl can be a somewhat more demanding full-body workout.
The crawl can be divided into three phases of movement: the pull, push and glide phase.
- in the pulling phase, extend one arm as far as possible into the water, then bend your elbow and pull the water under your body up to your chest like a scoop with your hand. Keep the arm bent during the entire pull.
- In the pushing phase, the water is deliberately pushed backwards towards the thighs. Extend the arm as far as possible with the fingertips still pointing towards the pool bottom. Raise your elbow and bring your arm forwards at an angle just above the surface of the water into the gliding phase – be careful not to make a large semicircle as you would when swimming backstroke!
- In the gliding phase, one arm remains extended, while the other completes the pulling and pushing phase and is lifted out of the water.
- The body is stabilised and simultaneously propelled by an even, alternating crawl-kick. During these small up and down movements, the feet are stretched, the ankles are loose and the knees are slightly bent
- To inhale, the head is turned briefly to the side, when exhaling it is kept underwater, and this favours a straight posture.
Please note: move the legs from the hips, not from the knee, and coordinate these movements with the arms.
Backstroke is also very suitable for beginners, as it takes the strain off the body and the technique is easy to learn. Big advantage: the head remains in a relaxed position at all times, which promotes a natural posture, stretches the spine and facilitates breathing – ideal for swimmers with breathing problems.
- Look straight up (at the ceiling) to maintain a straight cervical spine
- Extend your arm backwards, dip it in and bring it out of the water again in a circular motion (“windmill”)
- Shoulders should move with the arm stroke and peep out of the water a little, this supports the body’s longitudinal axis rotation
- Move your legs up and down alternately, similar to how you would when performing the crawl, stretching your feet and turning them slightly (occurs with the rotation)
Important for a straight posture: the hips should come to the surface of the water and the swimmer should not “sit” in the water.
MORE fun with the BINDER stars
With BINDER’s turbine swimming systems, all swimming styles can be trained perfectly, even in small pools. The powerful counter-current increases the water resistance and thus enhances the training effect. It involves the whole body, and swimming on the spot eliminates the need for constant turning, so you don’t have to keep finding your way back into the movement. The swimmer lies on the wide current of one or two turbines the whole time and automatically remains balanced – which is ideal for the crawl and other techniques.


With the powerful HydroStar or the EasyStar retrofit version in your own pool, you can concentrate more on your swimming technique. The current prevents you from sinking to the bottom. This results in a straight, healthy posture – and there is no danger of suddenly hitting the edge of the pool when swimming backstroke. The power of the current can be individually adjusted according to your own level of performance or state of health – whether you are a wellness enthusiast, rehab athlete or triathlete. Pre-installed training plans are also available via the BINDER24 app.
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Counter-current systems for fixed installation

Counter-current systems for retrofitting
